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Perhaps you are not satisfied with your sexual performance, so you want to prolong the duration of sexual activity; or maybe you are worried that your partner is not satisfied, so you want to make her last longer. Regardless of the reason, there are some effective solutions that can help you, such as psychotherapy, prescription drugs, pelvic floor exercises, hormone therapy, and so on.

If your stamina is not as good as expected, you might be suffering from premature ejaculation. This occurs when you reach sexual climax but the ejaculation happens too quickly and uncontrollably. In simple terms, ejaculation occurs before the time you desire it to happen [1]. This will make you ask yourself: "How can I last longer in bed?"

Remember, a man's stamina varies from person to person. It only becomes a problem when it affects you or your partner. If both you and your partner are satisfied with your sex life, then there is no need to take any measures. However, if this matter is bothering you or your partner, it may have a negative impact on your relationship [2]. When it becomes a problem, you should seek help and learn how to maintain stamina during sex. But you need to ensure that you choose safe, effective and proven solutions.

Types of Premature Ejaculation

Premature ejaculation occurs when you ejaculate before you or your partner desire it. However, there are two different types of premature ejaculation (PE): primary premature ejaculation and secondary premature ejaculation.

Primary Premature Ejaculation

Primary premature ejaculation, often referred to as lifelong PE, is defined as ejaculation that always or nearly always occurs before vaginal penetration or within about a minute of penetration and the inability to stop ejaculation during all or almost all vaginal penetrations [3].

Side note: If you currently struggle to orgasm, then you may want to learn about the Easy Orgasm Solution. It will teach you how to orgasm easily and reliably. It works even if you find it challenging to orgasm during sex or when masturbating. You can find out more here.

Secondary Premature Ejaculation

Secondary premature ejaculation or acquired PE occurs when a man develops the problem of early ejaculation at some point in life, previously having had normal ejaculation experiences [4]. Studies show that men with secondary PE are usually older, are more likely to have problems with erectile dysfunction, often have cardiovascular risk factors, and usually last longer than men who have primary PE

According to Cornell Health, masturbation techniques can be used to help you gain control over PE and last longer [41]. Four different steps are outlined to help men learn to delay orgasm:

Step #1 – Masturbation Without Lubrication – Begin by masturbating with no lubrication and when you feel like you’re close to ejaculation, stop. Wait until the sensations decrease and them resume. Repeat several times. Finally, allow yourself to ejaculate while focusing on the sensations. Do this several times each week.

Step #2 – Altering the Type or Amount of Stimulation During Masturbation – Begin altering the type or amount of stimulation that you use while masturbating instead of stopping. When you’re close to ejaculation, change up the type of stimulation. Keep arousal high but focus on control. Repeat this cycle several times a week.

Step #3 – Adding Lubrication to Masturbation – Begin adding lubrication (discover how to choose lube), which will increase sensations. Repeat the previous two steps with lubrication to gain more confidence.

Step #4 – Progress to Intercourse with a Partner – Use the same principles that you’ve already developed with the previous steps, staying aware of the sensations that let you know you’re close to ejaculation. Wait for sensations to decrease or change the stimulation. This might mean switching to a slower thrust or rocking instead of jackhammering away. Resume slowly and repeat this process before you allow yourself to ejaculate.

The above method can help you naturally last longer in bed.

For some men, masturbating before having sexual intercourse may also make it easier to last longer.

Tip #6 – Edging (“Stop and Start” Method and the “Squeeze” Method)

Two of the oldest treatments for PE include the “stop and start” method and the “squeeze” method [42]. Both of these methods are a bit like the modern day sexual technique known as edging, which involves bringing yourself to the very edge of orgasm and then backing off and stopping before you orgasm. The “stop and start” method involves sexually stimulating the man until he’s close to ejaculation, stopping the stimulation and then restarting after 30 seconds. This can be repeated until you’re ready to ejaculate.

The “squeeze” method is very similar and involves sexual stimulation until you’re about to ejaculate. At that point, you or your partner gently squeeze the end of the penis where the head meets the shaft for a few seconds, and sexual stimulation is stopped. Then sexual stimulation is resumed. This can be repeated until you’re ready to orgasm.

Not only can edging help you last longer, but some people find that it leads to more intense orgasms.

Read More: What Is Edging + Why You Should Use It Tonight

Tip #7 – Psychotherapy and/or Counseling

Psychotherapy and counseling combine psychodynamic, cognitive, and behavioral approaches to offer a solution for PE, and the main principles of this type of treatment include learning to control ejaculation and managing and resolving the snowball effect that PE can have on you, your partner, and your relationship as a couple. In many cases, these snowball effects may include developing lower self-esteem, performance anxiety, hostility from your partner, avoiding sexual activity, and a decrease in the quality of your relationship [23].

Unfortunately, the evidence regarding the effectiveness of psychotherapy and counseling for the treatment of PE is inconsistent and weak. Some randomized controlled studies of psychotherapy for PE have reported an improvement in men’s ability to last longer, although these studies have been small [43]. While these studies are small and evidence is inconsistent, psychotherapy still may be worth pursuing, especially when combined with other treatments.